Monday, October 26

I was out of town at a wedding so this morning I did Friday's and this evening I did Saturdays.

Friday- Snatch work + Pulls + UB Push/Pull + Core
A. Snatch Push Press + OHS @ 20X2, build to tough single
B. Snatch High Pull, 3, 3, 3, 3 reps, rest 2-3 min **pause 2 sec @ knee cap focus on hips/knees back 
C1. CG Bench Press @ 20X1, 5 x 2.2.2, rest 30 sec
C2. Inverted Bar Rows @ 30X2, 5 x 6-8, rest 2 min
D. Lying Tuck Ups, 70 reps accumulated, controlled as possible

A: warmed up then did 55, 65, 75, 85, 85, 95, 105 
B: warmed up then did 95, 105, 115, 125
C1: warmed up then did 85, 95, 105, 115, 125. I did 2 paused, 2 paused, 2 more total of 6 reps before reracking the weight. Felt like I was struggling. 
C2: did 5x6 forearms did hurt that much
D: did sets of 10 till 30, then sets of 5, when I got to 60 I did sets of 2 and were burning a lot 

Saturday-
3 rounds
Row 500m @ 2:02
10 Burpees
30 sec FLR on Rings
rest 60 sec b/w sets
+
3 rounds
Row 500m @ 2:02/500m- damper 5
12 Wall Ball, 20#
50’ Reverse Bear Crawl
rest 60 sec b/w sets

1: 3:30 damper was set on 8 
2: 3:28 damper was set on 8, abs were starting to burn 
3: 3:25 damper was set on 8, abs were on fire 

Big class didn't have room for the reverse bear crawl and it was storming outside so I wasn't able to do them time below is just the row and wall balls. Damper was set on 5, had a hard time keeping a 2:02 pace seemed like it was more of a 205-210 pace. All wall ball sets went unbroken. 

1: 2:43
2: 2:40
3: 2:41